1 00:00:01,120 --> 00:00:05,400 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio 2 00:00:10,119 --> 00:00:14,080 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland it is 3 00:00:14,160 --> 00:00:19,320 Speaker 1: never too late to start. When it comes to exercise, 4 00:00:20,760 --> 00:00:24,200 Speaker 1: it is never too late to start. And if you 5 00:00:24,280 --> 00:00:29,480 Speaker 1: don't believe me, wait to hear the studies. This show 6 00:00:30,320 --> 00:00:33,519 Speaker 1: is chock full of studies. So for those of you 7 00:00:33,600 --> 00:00:39,239 Speaker 1: who have complained that there's not enough studies in some 8 00:00:39,360 --> 00:00:42,280 Speaker 1: of these shows, this one is for you, and I'm 9 00:00:42,320 --> 00:00:45,440 Speaker 1: never you know, I'm gonna try not to bog you 10 00:00:45,479 --> 00:00:48,400 Speaker 1: down with the studies. That's the whole point is I 11 00:00:48,440 --> 00:00:52,960 Speaker 1: want to simplify them. Because we have short attention spans. 12 00:00:53,000 --> 00:00:56,880 Speaker 1: You don't necessarily most of you want the deep, hard, 13 00:00:57,200 --> 00:00:59,680 Speaker 1: long look at the science. And that's the whole point 14 00:00:59,720 --> 00:01:03,760 Speaker 1: again of the show is to simplify simplefy. But along 15 00:01:03,800 --> 00:01:05,679 Speaker 1: with talking about this topic today, I'm going to give 16 00:01:05,720 --> 00:01:09,800 Speaker 1: you a handful of studies because I never want you 17 00:01:09,840 --> 00:01:12,920 Speaker 1: to quote unquote take my word for it. Although having 18 00:01:12,959 --> 00:01:15,800 Speaker 1: been in this industry a really long time and having 19 00:01:15,800 --> 00:01:21,200 Speaker 1: done it all not only personally but professionally, uh, I 20 00:01:21,240 --> 00:01:24,960 Speaker 1: got a pretty good track record. But this show it's 21 00:01:24,959 --> 00:01:28,839 Speaker 1: about it's never too late. So if you're listening your 22 00:01:30,720 --> 00:01:35,160 Speaker 1: years old, or if you're thirty forty and you've never 23 00:01:35,200 --> 00:01:38,880 Speaker 1: really strength trained or never really followed a program, the 24 00:01:38,959 --> 00:01:44,600 Speaker 1: shows for you. And that's the great news. My shows 25 00:01:44,600 --> 00:01:48,880 Speaker 1: are all about great news because that's the truth. This 26 00:01:49,000 --> 00:01:52,360 Speaker 1: is all and and and that's what drives me crazy 27 00:01:52,680 --> 00:01:55,240 Speaker 1: about so many of the articles. They're negative, they tell 28 00:01:55,280 --> 00:01:58,040 Speaker 1: you can't do it, and it's so easy to get 29 00:01:58,080 --> 00:02:04,640 Speaker 1: headlines by taking that approach, the iconoclass going against it. 30 00:02:04,640 --> 00:02:07,640 Speaker 1: It's so boring to us who actually know the science 31 00:02:08,240 --> 00:02:11,560 Speaker 1: because it's so easy. You know, do this, not that, 32 00:02:12,160 --> 00:02:16,320 Speaker 1: don't ever do this exercise. They have a little bit 33 00:02:16,320 --> 00:02:18,959 Speaker 1: of information, and they're dangerous in a really bad way, 34 00:02:19,040 --> 00:02:22,960 Speaker 1: those type of people. But this show, you're never too 35 00:02:23,160 --> 00:02:26,880 Speaker 1: old to start. And when you hear the studies, I'm 36 00:02:26,880 --> 00:02:30,840 Speaker 1: gonna give you like ten at least, it's it's amazing. 37 00:02:31,080 --> 00:02:33,960 Speaker 1: And what I'm gonna give you is give you the 38 00:02:33,480 --> 00:02:36,160 Speaker 1: the title of the study of the real scientific you 39 00:02:36,160 --> 00:02:40,480 Speaker 1: know lingo jargon involved there, and then give you the takeaway, 40 00:02:41,120 --> 00:02:44,880 Speaker 1: real simple, here's the study, here's what it was about, 41 00:02:45,080 --> 00:02:50,520 Speaker 1: and here's the amazing takeaway. And it's such great news. 42 00:02:51,160 --> 00:02:54,240 Speaker 1: She'd get you excited. You know. For those of you 43 00:02:54,320 --> 00:02:57,240 Speaker 1: who think it's too late. Uh, you know you've got 44 00:02:57,240 --> 00:03:00,880 Speaker 1: aches and pains and you've had surgeries. What I'm here 45 00:03:00,880 --> 00:03:05,640 Speaker 1: to tell you is science says you can make incredible changes. 46 00:03:05,800 --> 00:03:09,160 Speaker 1: Osteo arthritis. So many people have it. It It just happens 47 00:03:09,160 --> 00:03:13,399 Speaker 1: with aging. Of course. Listen to my show with Dr 48 00:03:13,480 --> 00:03:16,400 Speaker 1: Lieberman though. If you think you have osteo arthritis because 49 00:03:16,440 --> 00:03:22,639 Speaker 1: you did too much, No, it's actually disuse. It causes 50 00:03:22,919 --> 00:03:29,880 Speaker 1: so many arthritic conditions. Counterintuitive. Dr Daniel Lieberman from Harvard 51 00:03:30,320 --> 00:03:33,360 Speaker 1: put us straight about running being bad for your knees. 52 00:03:33,400 --> 00:03:36,200 Speaker 1: So we use that and went off from there. But 53 00:03:36,240 --> 00:03:40,920 Speaker 1: it's great new strength training cardio all right, Cardio vascular 54 00:03:41,000 --> 00:03:47,320 Speaker 1: exercise strengthens your heart amongst many other things, much above 55 00:03:47,600 --> 00:03:54,200 Speaker 1: just weight loss. Cardio Vascular exercise adds years to your life. 56 00:03:55,000 --> 00:03:59,280 Speaker 1: Strength training adds life to your years. So this is 57 00:03:59,320 --> 00:04:03,640 Speaker 1: why you want to do both those articles. Should you 58 00:04:03,680 --> 00:04:06,280 Speaker 1: do stringth training? Should you do cardio? How about you 59 00:04:06,280 --> 00:04:10,480 Speaker 1: do both? It's not just about weight loss, and when 60 00:04:10,520 --> 00:04:15,600 Speaker 1: you do both everything gets easier. When you try to 61 00:04:15,680 --> 00:04:19,039 Speaker 1: just do one thing, that becomes really problematic. If weight 62 00:04:19,040 --> 00:04:21,239 Speaker 1: loss is your goal and you just try to diet 63 00:04:21,279 --> 00:04:26,599 Speaker 1: and don't do anything else that's hard, harder challenging. When 64 00:04:26,680 --> 00:04:30,279 Speaker 1: you add cardiovascular exercise, when you add strength training and diet, 65 00:04:30,400 --> 00:04:33,440 Speaker 1: then you don't have to restrict a thousand calories a 66 00:04:33,480 --> 00:04:35,080 Speaker 1: day to lose two pounds a week, because that's the 67 00:04:35,080 --> 00:04:38,599 Speaker 1: math people. But when you burn a couple of hundred 68 00:04:38,960 --> 00:04:43,960 Speaker 1: you take in a couple of hundred less. That's exponentially easier. 69 00:04:44,520 --> 00:04:47,960 Speaker 1: That's what people who have done it and maintained it do. 70 00:04:49,920 --> 00:04:51,720 Speaker 1: That's why you listen to a show like the one 71 00:04:51,760 --> 00:04:55,159 Speaker 1: I did with David Garcia hundred and sixty pounds loss, 72 00:04:55,240 --> 00:04:57,359 Speaker 1: kept off for ten years, and he did everything I 73 00:04:57,480 --> 00:05:02,440 Speaker 1: just described, no diet ing, a little bit of everything 74 00:05:02,600 --> 00:05:08,000 Speaker 1: rather than a lot of one thing, excessive moderation. You 75 00:05:08,000 --> 00:05:10,919 Speaker 1: will hear these themes over and over and these shows 76 00:05:11,080 --> 00:05:16,040 Speaker 1: because that's what works. So today's show it's never too late. 77 00:05:16,640 --> 00:05:20,760 Speaker 1: I love this topic and I trained when I was 78 00:05:20,800 --> 00:05:23,560 Speaker 1: a trainer in teaching group fitness classes and running my 79 00:05:23,600 --> 00:05:27,640 Speaker 1: fitness camps on Nantucket, which is still going on as 80 00:05:27,680 --> 00:05:30,600 Speaker 1: of the show twenty second year. I think is it 81 00:05:30,680 --> 00:05:34,279 Speaker 1: twenty two coming up? If I have it, But I've 82 00:05:34,320 --> 00:05:41,559 Speaker 1: worked with the youngest two nineties, no one above ninety. 83 00:05:42,440 --> 00:05:44,760 Speaker 1: But I've seen it all, I've worked with it all, 84 00:05:45,000 --> 00:05:48,720 Speaker 1: and there's nothing more rewarding than working with that older 85 00:05:48,760 --> 00:05:52,760 Speaker 1: person who wants to increase the quality of their life. 86 00:05:52,760 --> 00:05:55,000 Speaker 1: It's not a weight loss usually at that age for 87 00:05:55,080 --> 00:05:57,840 Speaker 1: good reason. And that should put it in perspective to 88 00:05:58,000 --> 00:06:01,120 Speaker 1: why we do what we do. Weight loss is always 89 00:06:01,200 --> 00:06:03,880 Speaker 1: a goal of many people, and we should be the 90 00:06:03,920 --> 00:06:08,440 Speaker 1: ideal weight. Talked about that in the show, you know, 91 00:06:08,560 --> 00:06:13,120 Speaker 1: Overweight and Healthy. It's not about body image. We're talking 92 00:06:13,120 --> 00:06:19,159 Speaker 1: about being healthy, okay, But the studies are so strong 93 00:06:20,440 --> 00:06:25,760 Speaker 1: that no matter you're fitness level now, no matter your age, 94 00:06:25,880 --> 00:06:29,760 Speaker 1: no matter your ailment. And that's what's so darn exciting. 95 00:06:31,600 --> 00:06:33,960 Speaker 1: You know. We we try to cure things with pills 96 00:06:34,000 --> 00:06:36,560 Speaker 1: and things like that. You know, medicine we talked about, 97 00:06:36,560 --> 00:06:40,640 Speaker 1: it's just reactive. It's not keeping you healthy. It's fixing 98 00:06:40,800 --> 00:06:44,920 Speaker 1: things when they're broken. So let's try to not let 99 00:06:45,000 --> 00:06:51,080 Speaker 1: things get broken. And that's why exercise is so crucial 100 00:06:51,520 --> 00:06:54,720 Speaker 1: to our quality of life. And when you flip that 101 00:06:54,760 --> 00:06:57,040 Speaker 1: switch and you can some of you are there, some 102 00:06:57,080 --> 00:06:59,760 Speaker 1: of you are listening. Who are you already sold? I'm 103 00:06:59,760 --> 00:07:01,839 Speaker 1: not telling you anything, but I'm gonna give you stuff. 104 00:07:01,839 --> 00:07:04,560 Speaker 1: If you're that person. Next time you're at a party 105 00:07:04,640 --> 00:07:06,440 Speaker 1: and people are saying running and bad for your knees, 106 00:07:06,880 --> 00:07:09,120 Speaker 1: listen to that. That's one of my favorite things. I 107 00:07:09,120 --> 00:07:11,080 Speaker 1: was actually had a party last night, which is why 108 00:07:11,320 --> 00:07:13,400 Speaker 1: I'm saying what I'm saying right now, and someone said, 109 00:07:13,720 --> 00:07:15,760 Speaker 1: I listen to your podcast about running being bad for 110 00:07:15,760 --> 00:07:17,960 Speaker 1: your knees, and they were a runner and they get 111 00:07:18,000 --> 00:07:22,160 Speaker 1: that all the time from their friends, and now they 112 00:07:22,200 --> 00:07:27,080 Speaker 1: had the scientific ammunition to have that debate and to 113 00:07:27,120 --> 00:07:30,240 Speaker 1: put it to rest. That made my night. That's what 114 00:07:30,360 --> 00:07:33,600 Speaker 1: the show is about. Setting the record straight. The disruption 115 00:07:33,600 --> 00:07:38,680 Speaker 1: and fitness is information, correct information, and I'm gonna give 116 00:07:38,680 --> 00:07:41,920 Speaker 1: it to you, and that's exciting. If you're sold on it, 117 00:07:42,320 --> 00:07:44,320 Speaker 1: then you got the ammunition. If you're not sold on 118 00:07:44,360 --> 00:07:47,160 Speaker 1: it yet, I'm gonna get you there. Keep listening and 119 00:07:47,200 --> 00:07:51,560 Speaker 1: be excited. And when you're not excited, it's because you 120 00:07:51,640 --> 00:07:54,120 Speaker 1: don't want to hear that message. And that makes me 121 00:07:54,200 --> 00:07:56,640 Speaker 1: really sad that you don't want to have your best 122 00:07:56,640 --> 00:07:59,600 Speaker 1: life that you give up. And I understand if you've 123 00:08:00,240 --> 00:08:02,840 Speaker 1: been frustrated and you want to give up because you've 124 00:08:02,880 --> 00:08:05,280 Speaker 1: followed bad plans again, that's what this show is about, 125 00:08:05,840 --> 00:08:09,679 Speaker 1: the bad diets, the bad exercise information. It's not your fault. 126 00:08:09,680 --> 00:08:13,200 Speaker 1: Though you tried, you were successful at following a plan 127 00:08:13,240 --> 00:08:14,680 Speaker 1: that was just flawed from the get go. So we're 128 00:08:14,720 --> 00:08:16,800 Speaker 1: gonna stop that. You can listen to the show. You're 129 00:08:16,800 --> 00:08:21,360 Speaker 1: gonna follow the advice of true experts Dr Lieberman, Doctor Schoenfeld, 130 00:08:21,720 --> 00:08:26,440 Speaker 1: Dr Olsen, Troy Jacobson, people who know what they're talking about, 131 00:08:26,480 --> 00:08:28,120 Speaker 1: people who have applied it, people have done it, and 132 00:08:28,120 --> 00:08:30,800 Speaker 1: what you're going to hear over and over. Yes, the 133 00:08:30,880 --> 00:08:35,800 Speaker 1: answers are actually quite simple. It's the application. It's doing 134 00:08:35,840 --> 00:08:38,360 Speaker 1: it that's that's challenging. We're gonna get to there too, 135 00:08:39,440 --> 00:08:42,040 Speaker 1: and it's challenging oftentimes because you try to do too much. 136 00:08:42,960 --> 00:08:46,439 Speaker 1: So enough small changes, all right. When we come back 137 00:08:46,440 --> 00:08:49,079 Speaker 1: from the break, we're gonna get into the science. I'm 138 00:08:49,080 --> 00:08:52,880 Speaker 1: gonna get too excited this show and this topic. I 139 00:08:52,920 --> 00:08:56,640 Speaker 1: know people love it and you should because it's so 140 00:08:58,000 --> 00:09:02,200 Speaker 1: hopeful regard list of where you're starting from, and I 141 00:09:02,240 --> 00:09:03,880 Speaker 1: know many of you are in pain. You want to 142 00:09:03,920 --> 00:09:06,000 Speaker 1: do your sports, you want your activities of daily living 143 00:09:06,000 --> 00:09:10,160 Speaker 1: to be pain free. But you think you can't do anything. 144 00:09:10,520 --> 00:09:13,400 Speaker 1: You think it's too late, you're too old, you're too 145 00:09:13,400 --> 00:09:17,040 Speaker 1: far gone. And when I start to read you these studies, 146 00:09:17,520 --> 00:09:21,400 Speaker 1: you'll realize it's not We will be right back after 147 00:09:21,440 --> 00:09:37,800 Speaker 1: the short break. So you think it's too late to 148 00:09:37,920 --> 00:09:42,240 Speaker 1: start an exercise program, you think I blew it, I 149 00:09:42,280 --> 00:09:45,320 Speaker 1: waited too long, or maybe you're not even maybe you're 150 00:09:45,320 --> 00:09:47,800 Speaker 1: listening to show you're going to load of garbage. It 151 00:09:47,840 --> 00:09:51,679 Speaker 1: doesn't matter. I can't. You can't start later and make 152 00:09:51,760 --> 00:09:56,400 Speaker 1: big changes. Let me tell you you are wrong, and 153 00:09:56,480 --> 00:09:58,920 Speaker 1: let's just get right into it. We're gonna go through. 154 00:09:59,040 --> 00:10:02,400 Speaker 1: So this is about strength training. Let's start there right. 155 00:10:02,520 --> 00:10:10,400 Speaker 1: Strength training is the fountain of youth in my book 156 00:10:10,400 --> 00:10:13,400 Speaker 1: coming out in a couple of months, the Micro Workout Plan. 157 00:10:13,960 --> 00:10:17,640 Speaker 1: This is an entire chapter for good reason. The fountain 158 00:10:17,679 --> 00:10:25,720 Speaker 1: of youth is strength training. Okay, strength training sarcopenia. So 159 00:10:25,760 --> 00:10:31,160 Speaker 1: what is sarcopenia. Sarcopenia is the loss of muscle over time. 160 00:10:31,520 --> 00:10:36,920 Speaker 1: So after forty you start to lose muscle. That is 161 00:10:36,960 --> 00:10:40,320 Speaker 1: one of the major reasons so many bad things happen 162 00:10:40,360 --> 00:10:49,200 Speaker 1: as we age. Okay, pain breaks, falls, decreased quality of life. 163 00:10:49,640 --> 00:10:55,880 Speaker 1: Here is the awesome news. Sarcopenia is not only preventable, 164 00:10:56,559 --> 00:11:01,280 Speaker 1: it's potentially reversible. So in other words, we can mitigate, 165 00:11:01,600 --> 00:11:05,840 Speaker 1: slow down, stop the loss of muscle through strength training 166 00:11:06,840 --> 00:11:13,360 Speaker 1: and protein. But that's another show strength training. So study 167 00:11:13,440 --> 00:11:19,360 Speaker 1: number one optimal management optimal I need more coffee. Optimal 168 00:11:20,120 --> 00:11:24,560 Speaker 1: management of sarcopenia. So that's the name of the study. 169 00:11:24,720 --> 00:11:29,880 Speaker 1: And as Clinical Interventions in Aging September two. All right, now, 170 00:11:29,880 --> 00:11:32,640 Speaker 1: listen to the takeaway from this. So basically, how do 171 00:11:32,679 --> 00:11:35,640 Speaker 1: you manage the loss of muscle over time? And the 172 00:11:35,720 --> 00:11:40,160 Speaker 1: takeaway was that pharmaceutical drugs have shown limited effectiveness in 173 00:11:40,280 --> 00:11:43,240 Speaker 1: combating sarcopenia. Okay, so you can take drugs. We you 174 00:11:43,280 --> 00:11:45,440 Speaker 1: see those ads on TV all the time, but they 175 00:11:45,480 --> 00:11:49,400 Speaker 1: have limited effectiveness. Listen to this. Resistance training, on the 176 00:11:49,400 --> 00:11:54,600 Speaker 1: other hand, remains the most effective intervention. This review also 177 00:11:54,720 --> 00:11:58,199 Speaker 1: shows that it's here we go, never too late to start. 178 00:11:59,040 --> 00:12:03,160 Speaker 1: That sounds familiar, that positive changes can be made by 179 00:12:03,200 --> 00:12:09,400 Speaker 1: strength training even in the elderly end infirm. Holy cow two, 180 00:12:10,400 --> 00:12:13,560 Speaker 1: Clinical interventions in aging, It's never too late to start. 181 00:12:13,920 --> 00:12:17,079 Speaker 1: Pharmaceutical drugs limited effectiveness. Now, for those of you on 182 00:12:17,120 --> 00:12:18,599 Speaker 1: those drugs, you stay on those drugs. You do what 183 00:12:18,640 --> 00:12:21,040 Speaker 1: your doctor tells you to do, obviously, but I'm giving 184 00:12:21,120 --> 00:12:25,280 Speaker 1: you of the facts about the strength training side. How amazing. 185 00:12:25,320 --> 00:12:28,480 Speaker 1: We could just one study. Holy count just said everything 186 00:12:28,559 --> 00:12:30,480 Speaker 1: that is this show is about. But it's not just 187 00:12:30,520 --> 00:12:33,040 Speaker 1: about one study. We need to talk about many others. 188 00:12:33,760 --> 00:12:37,840 Speaker 1: And then you start to see a pattern. Okay, but 189 00:12:38,040 --> 00:12:41,360 Speaker 1: right there in that one conclusion, take away from this 190 00:12:41,400 --> 00:12:46,160 Speaker 1: study nine years old, not that old. Okay, that's amazing, 191 00:12:46,559 --> 00:12:52,080 Speaker 1: that's amazing. Study number two, role of the nervous system 192 00:12:52,120 --> 00:12:55,160 Speaker 1: in sarcopenia. There it is again, and muscle atrophy with 193 00:12:55,240 --> 00:12:59,440 Speaker 1: aging strength training as a countermeasure. Okay, so this was 194 00:12:59,480 --> 00:13:03,240 Speaker 1: also too thousand ten February in the Scandinavian Journal of 195 00:13:03,280 --> 00:13:08,760 Speaker 1: Medicine and Science and Sports. Okay, take away, strength training 196 00:13:08,800 --> 00:13:12,640 Speaker 1: has significant beneficial effects in the elderly, even those eighty 197 00:13:13,000 --> 00:13:18,760 Speaker 1: and above, including adding muscle mass and improving neuromuscular function, 198 00:13:19,360 --> 00:13:23,520 Speaker 1: both of which lead to an improved functional capacity during 199 00:13:23,880 --> 00:13:30,760 Speaker 1: activities of daily living. Two studies amazing positive eighty and 200 00:13:30,880 --> 00:13:36,120 Speaker 1: above eighty. So those of you are fifty forty five 201 00:13:36,160 --> 00:13:38,760 Speaker 1: friends of mine, who, oh my god, it's so sad. 202 00:13:39,200 --> 00:13:42,120 Speaker 1: Their bodies are breaking down. They're younger than I am, 203 00:13:42,160 --> 00:13:45,920 Speaker 1: but they're not doing the strength training and it doesn't 204 00:13:45,920 --> 00:13:47,400 Speaker 1: have to be a lot, so I get it. That's 205 00:13:47,559 --> 00:13:50,480 Speaker 1: and we'll talk about that at the close. It's not 206 00:13:50,480 --> 00:13:52,680 Speaker 1: going to the gym for an hour. It's not doing 207 00:13:52,679 --> 00:13:55,920 Speaker 1: bodybuilder workouts. We're talking about improving your quality of life, 208 00:13:56,640 --> 00:13:59,080 Speaker 1: and that's different and that doesn't take a long time 209 00:13:59,600 --> 00:14:02,559 Speaker 1: as far the workouts go. But let's go to more 210 00:14:02,559 --> 00:14:07,760 Speaker 1: studies because this is exciting stuff, all right. Study number three, 211 00:14:07,920 --> 00:14:11,560 Speaker 1: the efficacy of home based progressive strength training in older 212 00:14:11,559 --> 00:14:15,040 Speaker 1: adults with n osteoarthritis, so those of you with knee problems, right, 213 00:14:15,440 --> 00:14:19,160 Speaker 1: a randomized controlled trial. This was a little older, July 214 00:14:19,240 --> 00:14:21,080 Speaker 1: two one. And I try to get like the most 215 00:14:21,120 --> 00:14:22,800 Speaker 1: recent studies, but we gotta throw in some of these 216 00:14:22,880 --> 00:14:25,240 Speaker 1: just because their role doesn't mean they're not good. Uh. 217 00:14:25,280 --> 00:14:29,280 Speaker 1: And this was the Journal of Rheumatology, Okay again, July 218 00:14:29,360 --> 00:14:32,800 Speaker 1: two one. And this is pretty amazing. And I included 219 00:14:32,840 --> 00:14:37,480 Speaker 1: this because the takeaway is about high intensity. High intensity 220 00:14:37,600 --> 00:14:42,200 Speaker 1: home based strength training can produce substantial improvements in equality 221 00:14:42,200 --> 00:14:47,560 Speaker 1: of life in patients with n osteoarthritis, including decreasing This 222 00:14:47,640 --> 00:14:52,320 Speaker 1: is counterintuitive to just about everybody decreasing pain and improving 223 00:14:52,520 --> 00:14:57,600 Speaker 1: muscular strength and physical function. Holy cow, that's the disruption. 224 00:14:57,640 --> 00:15:03,400 Speaker 1: And fitness people, that's the disruption. It's people with knee problems. 225 00:15:03,480 --> 00:15:05,240 Speaker 1: You know, they're told you can't do this. You shouldn't 226 00:15:05,240 --> 00:15:07,480 Speaker 1: do squads and lunges, you shouldn't do high intensity stuff. 227 00:15:07,520 --> 00:15:10,720 Speaker 1: You have to be smart about it, and most fitness 228 00:15:10,760 --> 00:15:15,760 Speaker 1: professionals aren't. And it's either way too much or way 229 00:15:15,800 --> 00:15:18,080 Speaker 1: too little. And we'll even talk about too little, because 230 00:15:18,080 --> 00:15:21,920 Speaker 1: too little that's almost the way to go now. But 231 00:15:21,960 --> 00:15:24,520 Speaker 1: you have to be consistent when you do less. That's 232 00:15:24,520 --> 00:15:28,600 Speaker 1: that's the takeaway. But high intensity home based strength training, 233 00:15:28,680 --> 00:15:33,240 Speaker 1: so the first five words, Okay, high intense so, and 234 00:15:33,280 --> 00:15:35,400 Speaker 1: you don't have to have other studies that show low 235 00:15:35,400 --> 00:15:38,360 Speaker 1: intensity works too. But my point, including this study, is 236 00:15:38,800 --> 00:15:40,680 Speaker 1: so many people were I can't get my heart rate up, 237 00:15:40,680 --> 00:15:44,000 Speaker 1: I can't do these advanced moves. I had a quient 238 00:15:44,080 --> 00:15:46,360 Speaker 1: years ago who was an incredible marathon or back in 239 00:15:46,400 --> 00:15:50,400 Speaker 1: the day, it was a two thirty ninety nine marathoner. 240 00:15:50,960 --> 00:15:53,440 Speaker 1: He was in his sixties when I started working with him, 241 00:15:53,480 --> 00:15:56,760 Speaker 1: and he had major knee issues and he had surgery 242 00:15:56,800 --> 00:15:59,360 Speaker 1: that when he looked back, he thought I probably didn't 243 00:15:59,360 --> 00:16:02,840 Speaker 1: need it. The long story short, we progressed him and 244 00:16:02,880 --> 00:16:06,640 Speaker 1: he started doing higher intensity stuff. Box jumps is not 245 00:16:06,760 --> 00:16:09,800 Speaker 1: crazy high, not a lot and at the end of 246 00:16:09,800 --> 00:16:12,520 Speaker 1: the workout. But my point is he threw in higher 247 00:16:12,560 --> 00:16:17,760 Speaker 1: intensity exercises at sixty with knee issues, and the knee 248 00:16:17,760 --> 00:16:22,040 Speaker 1: problems went away and he started running again. Not nine, 249 00:16:22,040 --> 00:16:25,560 Speaker 1: but he started running again. Let's continue, all right. Study 250 00:16:25,640 --> 00:16:29,120 Speaker 1: circuit resistance training is an effective means to enhance muscle 251 00:16:29,160 --> 00:16:33,120 Speaker 1: strength in older and middle aged adults. A systematic review 252 00:16:33,200 --> 00:16:36,640 Speaker 1: and meta analysis. Okay, and this was in Aging Research 253 00:16:37,160 --> 00:16:42,200 Speaker 1: Reviews August two thousand seventeen. Super recent. Okay, systematic review, 254 00:16:42,760 --> 00:16:46,000 Speaker 1: meta analysis. And I'm including all these different things to 255 00:16:46,040 --> 00:16:48,080 Speaker 1: show you circuit training. Now we're talking about so we're 256 00:16:48,080 --> 00:16:50,600 Speaker 1: talking about high intensity. Now, we're talking about circuit training, 257 00:16:50,640 --> 00:16:52,520 Speaker 1: which I think for the vast majority of you, is 258 00:16:52,560 --> 00:16:54,720 Speaker 1: the way to go when you're trying to look better, 259 00:16:54,720 --> 00:16:57,240 Speaker 1: feel better, live longer. You don't do too body parts 260 00:16:57,240 --> 00:16:59,560 Speaker 1: a day. And that's a bodybuilder thing, and that's what 261 00:16:59,600 --> 00:17:01,440 Speaker 1: you're into. And listen to the show I did with 262 00:17:01,520 --> 00:17:05,960 Speaker 1: Linda Stevens Bodybuilder. Uh, you know that's what you're into. Fine, 263 00:17:06,359 --> 00:17:08,840 Speaker 1: but for the vast majority of people who don't have 264 00:17:08,880 --> 00:17:13,320 Speaker 1: a lot of time, don't have those goals, sirgua training. Okay, 265 00:17:13,880 --> 00:17:16,520 Speaker 1: that was the takeaway. Circuit training workouts are a valid 266 00:17:16,520 --> 00:17:20,800 Speaker 1: alternative to conventional strength training, even though they take oh 267 00:17:20,840 --> 00:17:24,480 Speaker 1: my gosh less time and can be performed at lower intensities. 268 00:17:25,560 --> 00:17:29,720 Speaker 1: These quicker, less intense workouts may also be more enjoyable 269 00:17:30,000 --> 00:17:32,400 Speaker 1: and people are more likely to continue to do them 270 00:17:32,480 --> 00:17:38,240 Speaker 1: long term. So there you go. That's what's so important. 271 00:17:38,680 --> 00:17:41,720 Speaker 1: If I told you that high intensity was the way 272 00:17:41,720 --> 00:17:46,960 Speaker 1: to go, and if you I don't particularly enjoy higher intensity, 273 00:17:47,000 --> 00:17:51,200 Speaker 1: I'm built for endurance. Okay, there are options, is my point, 274 00:17:51,280 --> 00:17:53,040 Speaker 1: and you should try to do a little of all 275 00:17:53,080 --> 00:17:55,280 Speaker 1: of this. And I do now. So I do some 276 00:17:55,800 --> 00:18:00,359 Speaker 1: high intensity, I do more lower intensity, and again topic 277 00:18:00,400 --> 00:18:02,720 Speaker 1: for another show, but I mix it up, and the 278 00:18:02,800 --> 00:18:05,080 Speaker 1: studies are showing. I want to read that one more 279 00:18:05,119 --> 00:18:08,280 Speaker 1: time because it's so important to study. Circuit training workouts 280 00:18:08,320 --> 00:18:11,240 Speaker 1: are a valid alternative to conventional strength training. So that's 281 00:18:11,240 --> 00:18:13,560 Speaker 1: great news. Like conventional strength training, I would say that 282 00:18:13,600 --> 00:18:17,040 Speaker 1: means your typical bodybuilder type workout, your gym workout, your 283 00:18:17,080 --> 00:18:19,159 Speaker 1: hour long workout you think you have to do that. 284 00:18:19,200 --> 00:18:22,040 Speaker 1: You've been sold for a really long time even though 285 00:18:22,080 --> 00:18:24,320 Speaker 1: they take less time. So it's not about time. It's 286 00:18:24,359 --> 00:18:28,840 Speaker 1: about being effective and quality over quantity and consistency right, 287 00:18:29,200 --> 00:18:31,320 Speaker 1: and can be performed at lower intensities. You don't have 288 00:18:31,400 --> 00:18:38,040 Speaker 1: to kill yourself nor should you. Okay, and more enjoyable, 289 00:18:38,119 --> 00:18:41,199 Speaker 1: and you're more likely to continue to do them. But 290 00:18:41,320 --> 00:18:45,280 Speaker 1: that's the problem is the disruption again, people believing that 291 00:18:45,400 --> 00:18:49,960 Speaker 1: it's not enough that I have to go harder. Listen, 292 00:18:51,640 --> 00:18:54,240 Speaker 1: I watch these workouts now at the gym I go to, 293 00:18:54,640 --> 00:18:57,399 Speaker 1: and got to be honest, they are doing in a 294 00:18:57,440 --> 00:19:00,960 Speaker 1: group setting the most advanced kettle bell swimings, dead lifts. 295 00:19:01,040 --> 00:19:04,280 Speaker 1: It's horrific. And the number of people who are going 296 00:19:04,320 --> 00:19:06,880 Speaker 1: to get injured doing those workouts, and they're not gonna 297 00:19:06,880 --> 00:19:09,480 Speaker 1: get injured, most likely in the class itself. It's a 298 00:19:09,480 --> 00:19:12,240 Speaker 1: progressive thing. It's bending the paper clip. Got to bend 299 00:19:12,240 --> 00:19:14,720 Speaker 1: the paper clip about five times for it actually snaps. 300 00:19:15,560 --> 00:19:19,200 Speaker 1: So my point is I'm injury free because I picked 301 00:19:19,240 --> 00:19:22,760 Speaker 1: my battles and I choose my exercises based on cost benefit. 302 00:19:23,920 --> 00:19:26,840 Speaker 1: Too often in gyms, too often, in this world of 303 00:19:27,040 --> 00:19:29,800 Speaker 1: trying to get traction and make a name for yourself 304 00:19:30,160 --> 00:19:33,000 Speaker 1: and and appeal to those true type as who are 305 00:19:33,000 --> 00:19:35,600 Speaker 1: gonna get everyone else hurt. So there's my little rant 306 00:19:35,680 --> 00:19:39,359 Speaker 1: about it doesn't have to be high intensity and it 307 00:19:39,400 --> 00:19:43,600 Speaker 1: doesn't have to be uh, you know, it's just gonna 308 00:19:43,680 --> 00:19:46,879 Speaker 1: use I can't. I can't use that phrase in a 309 00:19:46,920 --> 00:19:49,840 Speaker 1: good anyway. It doesn't have to be super risky, is 310 00:19:49,880 --> 00:19:53,600 Speaker 1: my point. All right, let's continue on study. Strength training 311 00:19:53,640 --> 00:19:55,959 Speaker 1: in the elderly is an effective way to both prevent 312 00:19:56,280 --> 00:20:00,280 Speaker 1: I'm sorry, I'm giving you the takeaway. The study is 313 00:20:00,320 --> 00:20:04,680 Speaker 1: the Intensity and Effects of Strength training in the Elderly. Okay, 314 00:20:05,040 --> 00:20:07,960 Speaker 1: and this wasn't I can't even pronounce it. Deutsches Arts. 315 00:20:07,960 --> 00:20:11,880 Speaker 1: The Blat is the journal. There's umblouts in there, which 316 00:20:11,920 --> 00:20:15,919 Speaker 1: I love. H May twoleven. And the takeaway was that 317 00:20:16,040 --> 00:20:18,320 Speaker 1: strength training in the elderly is an effective way to 318 00:20:18,359 --> 00:20:23,840 Speaker 1: both prevent muscle loss and to retrain retain motor function, 319 00:20:24,600 --> 00:20:28,720 Speaker 1: even when using higher intensities. So back to if you want, 320 00:20:29,160 --> 00:20:32,679 Speaker 1: if that's something you enjoy, you can do it. You 321 00:20:32,720 --> 00:20:35,919 Speaker 1: have to earn the right. You gotta get strong first, progress. 322 00:20:36,520 --> 00:20:38,280 Speaker 1: You know, you've gotta be able to do squats with 323 00:20:38,320 --> 00:20:40,480 Speaker 1: good form before you want to jump up on a box. 324 00:20:41,119 --> 00:20:43,560 Speaker 1: That's pretty much a great rule of thumb. Okay, you 325 00:20:43,560 --> 00:20:45,800 Speaker 1: gotta build that strength first before you add the explosive 326 00:20:45,840 --> 00:20:51,040 Speaker 1: movements in plometrics. But you can. Let's keep going. Let's 327 00:20:51,080 --> 00:20:53,920 Speaker 1: keep going back to the opposite end of the spectrum. 328 00:20:54,040 --> 00:20:59,840 Speaker 1: Low low load resistance training during step reduction atten you 329 00:21:00,000 --> 00:21:04,800 Speaker 1: eights declines in muscle mass and strength and enhances anabolic 330 00:21:04,840 --> 00:21:08,359 Speaker 1: sensitivity and older men. And this was Physiological Reports, August 331 00:21:08,560 --> 00:21:12,399 Speaker 1: two fifteen. So what this study was all about, so 332 00:21:12,520 --> 00:21:15,120 Speaker 1: low load resistance training during step production, So people who 333 00:21:15,400 --> 00:21:18,320 Speaker 1: moved less, okay, so fewer steps throughout the day that 334 00:21:18,400 --> 00:21:20,560 Speaker 1: ten thousand steps, which by the way I've talked about 335 00:21:20,640 --> 00:21:22,960 Speaker 1: is a total arbitrary number. But if you were to 336 00:21:23,080 --> 00:21:25,840 Speaker 1: move less, what they're saying is low load. So again, 337 00:21:25,920 --> 00:21:28,920 Speaker 1: don't have to go super heavy. Resistance training is going 338 00:21:28,960 --> 00:21:33,040 Speaker 1: to combat that. And that was the takeaway. Low intensity 339 00:21:33,080 --> 00:21:36,800 Speaker 1: strength training can combat the negative effects of decreased daily 340 00:21:36,840 --> 00:21:40,960 Speaker 1: steps in the elderly, increasing strength and decreasing the loss 341 00:21:41,000 --> 00:21:43,359 Speaker 1: of muscle mass, arcopenia, on and on and on, and 342 00:21:43,359 --> 00:21:44,840 Speaker 1: I'm not gonna stop there. We got a couple more, 343 00:21:46,040 --> 00:21:51,800 Speaker 1: but again you have control. That's what this show is about, 344 00:21:51,960 --> 00:21:55,520 Speaker 1: the information and the control. So you know, people will say, well, 345 00:21:55,520 --> 00:21:58,119 Speaker 1: I can't walk as much. I got this issue going on. 346 00:21:58,359 --> 00:22:02,640 Speaker 1: So while you're decreasing your cardiovascular exercise due to that 347 00:22:03,160 --> 00:22:08,159 Speaker 1: issue or issues, you strength train to come back. And 348 00:22:08,240 --> 00:22:10,320 Speaker 1: that's what I did for years. You know, I did 349 00:22:10,320 --> 00:22:12,760 Speaker 1: a show about personal trainers. Personal trainers shouldn't be about, 350 00:22:12,760 --> 00:22:15,960 Speaker 1: first and foremost weight loss. We're about fixing weak links, 351 00:22:16,000 --> 00:22:21,320 Speaker 1: about strength training, about making you strong, figuring out what 352 00:22:21,359 --> 00:22:24,920 Speaker 1: your issues were. I loved being a personal trainer. It 353 00:22:24,960 --> 00:22:29,320 Speaker 1: was brutal hours and it was fighting, you know, swimming 354 00:22:29,400 --> 00:22:32,159 Speaker 1: up stream against all of the bad information out there 355 00:22:32,200 --> 00:22:34,880 Speaker 1: when I was there. And that's that's really challenging, which 356 00:22:34,920 --> 00:22:37,200 Speaker 1: is why I love doing this now. But I did 357 00:22:37,240 --> 00:22:39,800 Speaker 1: it for years, so I get it. I get it. 358 00:22:39,960 --> 00:22:42,840 Speaker 1: But that's great news. So if you can't move as much, 359 00:22:43,520 --> 00:22:47,000 Speaker 1: you do what you can do, and then you're back 360 00:22:47,760 --> 00:22:50,200 Speaker 1: to doing things you didn't think you could ever do again. 361 00:22:50,880 --> 00:22:56,840 Speaker 1: All right. Study associations of resistance exercise with cardiovascular disease, morbidity, 362 00:22:56,840 --> 00:23:00,240 Speaker 1: and mortality, And this was medicine and science and sports 363 00:23:00,320 --> 00:23:04,679 Speaker 1: and exercise two eighteen. All right, here's here's great news again. 364 00:23:05,520 --> 00:23:08,200 Speaker 1: Takeaway is lifting weights for less than an hour a 365 00:23:08,240 --> 00:23:11,880 Speaker 1: week may reduce your risk for a heart attack. Holy cow. 366 00:23:12,200 --> 00:23:15,639 Speaker 1: So that's the new research too. That's a whole another show, 367 00:23:15,720 --> 00:23:17,440 Speaker 1: but we're gonna touch on. It's in an other words 368 00:23:17,440 --> 00:23:20,480 Speaker 1: strength training. You go, oh, cardiovascular and my heart. No, 369 00:23:21,240 --> 00:23:23,679 Speaker 1: not just that. So this is why it's so much 370 00:23:23,720 --> 00:23:27,719 Speaker 1: more than just weight loss and building muscle. The takeaway, 371 00:23:28,040 --> 00:23:30,560 Speaker 1: lifting weights for less than hour a week again may 372 00:23:30,600 --> 00:23:34,440 Speaker 1: reduce your risk for a heart attack or stroke by 373 00:23:35,320 --> 00:23:39,800 Speaker 1: the benefits of strength training are also independent of aerobic activities, 374 00:23:39,840 --> 00:23:43,439 Speaker 1: including walking and running. So another reason that is like 375 00:23:44,440 --> 00:23:49,160 Speaker 1: way above like third level strength training. We do it 376 00:23:49,240 --> 00:23:52,560 Speaker 1: for muscle function, but now that muscle that it's affecting 377 00:23:52,640 --> 00:23:54,480 Speaker 1: is the heart. We need more research and there's there's 378 00:23:54,520 --> 00:23:59,400 Speaker 1: more studies. But that's super exciting news. Beyond let's continue 379 00:23:59,400 --> 00:24:04,119 Speaker 1: strength training older adults. The benefit for osteo arthritis, and 380 00:24:04,160 --> 00:24:10,560 Speaker 1: this was in Clinics in Geriatric Medicine two thousand. Once again, takeaway, 381 00:24:10,560 --> 00:24:13,960 Speaker 1: strength training significantly improves function in older people with osteo 382 00:24:14,040 --> 00:24:16,960 Speaker 1: arthritis while decreasing pain. Are you bored with all the 383 00:24:17,000 --> 00:24:19,760 Speaker 1: studies yet do you believe it? Do you think that 384 00:24:19,880 --> 00:24:21,960 Speaker 1: when you get that advice that because you're in pain 385 00:24:22,000 --> 00:24:27,560 Speaker 1: you should do less is wrong. It's wrong. All of 386 00:24:27,560 --> 00:24:29,840 Speaker 1: these studies are showing you it's wrong. And that's if 387 00:24:29,840 --> 00:24:33,359 Speaker 1: it were right, we wouldn't be where we are. I 388 00:24:33,400 --> 00:24:36,240 Speaker 1: have one doctor who I have not interviewed yet. He 389 00:24:36,280 --> 00:24:38,080 Speaker 1: will be hopefully coming up on the show. I'm not 390 00:24:38,080 --> 00:24:40,160 Speaker 1: reached out to him that I recommend people go see 391 00:24:40,800 --> 00:24:43,400 Speaker 1: saying that guy I was talking about the runner who 392 00:24:43,480 --> 00:24:46,320 Speaker 1: ended up with the surgery and then doing send him 393 00:24:46,359 --> 00:24:49,679 Speaker 1: to this doctor because this doctor pushes people in the 394 00:24:49,680 --> 00:24:53,040 Speaker 1: way that I believe progressively will constantly come back to. Progressively, 395 00:24:53,040 --> 00:24:55,280 Speaker 1: you don't come out of the gate doing box jumps. 396 00:24:57,240 --> 00:25:01,119 Speaker 1: That's the art and the science and giving it time 397 00:25:02,280 --> 00:25:04,760 Speaker 1: of strength training. There are very few people who are 398 00:25:04,760 --> 00:25:07,760 Speaker 1: good at that. I'm just gonna say that there are 399 00:25:07,840 --> 00:25:10,800 Speaker 1: very you know, someone said, oh, you know something about 400 00:25:11,320 --> 00:25:13,520 Speaker 1: there's a lot of good there. There really aren't. To 401 00:25:13,640 --> 00:25:19,040 Speaker 1: be honest, it didn't. They're trying their training, but too 402 00:25:19,040 --> 00:25:21,239 Speaker 1: many of them, I would argue, and this is just 403 00:25:21,440 --> 00:25:24,560 Speaker 1: being honest. That's what the shows about. They don't study 404 00:25:24,560 --> 00:25:26,679 Speaker 1: their craft. Many of them are just doing it for 405 00:25:26,800 --> 00:25:31,600 Speaker 1: temporary time, and they come in with some major biases, 406 00:25:31,760 --> 00:25:34,560 Speaker 1: and that's a problem. Enough about that, though, Let's keep going. 407 00:25:34,960 --> 00:25:39,119 Speaker 1: Let's keep going till you're till you're you're, you're boards 408 00:25:39,160 --> 00:25:41,359 Speaker 1: silly with the studies. A couple more because we need it, 409 00:25:42,160 --> 00:25:45,960 Speaker 1: all right. Progressive resistance strength training for improving physical function 410 00:25:46,000 --> 00:25:49,359 Speaker 1: and older adults. And this was a Cochrane Database of 411 00:25:49,400 --> 00:25:54,280 Speaker 1: Systematic Reviews, July two thousand nine. Strength training. Uh, this 412 00:25:54,320 --> 00:25:58,679 Speaker 1: is the takeaway, improves physical functioning in older people, increasing 413 00:25:58,720 --> 00:26:02,560 Speaker 1: functional strength and improving the performance of both simple and 414 00:26:02,640 --> 00:26:09,800 Speaker 1: complex activities of daily living. All right, final one, let's 415 00:26:09,800 --> 00:26:13,200 Speaker 1: do one more. Here we go the effects of high 416 00:26:13,280 --> 00:26:20,560 Speaker 1: intensity resistance training on untrained older men strength, cardiovascular and 417 00:26:20,600 --> 00:26:25,520 Speaker 1: metabolic responses. All right. This was July two thousand so 418 00:26:25,720 --> 00:26:30,320 Speaker 1: a while back. Journals of Gerontology, Series A, Biological Sciences 419 00:26:30,359 --> 00:26:35,359 Speaker 1: and Medical Services. But this is an amazing final takeaway 420 00:26:35,520 --> 00:26:37,879 Speaker 1: and just again goes to everything I've been talking about. 421 00:26:38,600 --> 00:26:41,320 Speaker 1: Older men who engage in strength training for the first 422 00:26:41,359 --> 00:26:46,240 Speaker 1: time will respond with significant strength gains along with positive 423 00:26:46,320 --> 00:26:51,720 Speaker 1: cardiovascular and metabolic benefits as well. Not only can they 424 00:26:51,840 --> 00:26:56,919 Speaker 1: exercise safely at higher intensities. Here's what's so important. The 425 00:26:57,040 --> 00:27:00,200 Speaker 1: average age of the subjects were from sixty two sevent 426 00:27:00,400 --> 00:27:04,680 Speaker 1: five years old, but they will exhibit changes similar two 427 00:27:04,720 --> 00:27:07,760 Speaker 1: younger men. That is a great study to end on. 428 00:27:08,920 --> 00:27:11,120 Speaker 1: And holy cow, do you have a lot and if 429 00:27:11,160 --> 00:27:16,920 Speaker 1: you need more, you got problems. Now that is awesome. 430 00:27:16,960 --> 00:27:21,160 Speaker 1: Now here's I don't agree one like effects of high 431 00:27:21,200 --> 00:27:23,520 Speaker 1: intensity resistance training on untrained men. I read that and 432 00:27:23,560 --> 00:27:25,480 Speaker 1: I go, I don't like that because I don't want 433 00:27:25,680 --> 00:27:29,399 Speaker 1: untrained people to go to higher intensities. That's my person. 434 00:27:29,400 --> 00:27:31,880 Speaker 1: I'm gonna take longer. And again, this is different. That's 435 00:27:31,880 --> 00:27:35,640 Speaker 1: a study. And but what they're showing is stop worrying 436 00:27:35,720 --> 00:27:40,320 Speaker 1: so much about getting back into exercise. I'm gonna qualify 437 00:27:40,359 --> 00:27:42,160 Speaker 1: that though, because I don't want to get hurt again. 438 00:27:42,240 --> 00:27:45,560 Speaker 1: Too much too soon is a problem. The wrong exercises 439 00:27:46,160 --> 00:27:51,360 Speaker 1: too soon are a problem. But that's amazing, amazing news. 440 00:27:52,320 --> 00:27:55,399 Speaker 1: Older men who engage in strength training for the first 441 00:27:55,440 --> 00:27:58,439 Speaker 1: time will respond. I means you're gonna get results with 442 00:27:58,560 --> 00:28:04,000 Speaker 1: significant strength means and that's you know, you might not 443 00:28:04,240 --> 00:28:07,280 Speaker 1: look different, and that's one of the problems with the 444 00:28:07,320 --> 00:28:10,040 Speaker 1: neural muscular you know, that's when you start a strength 445 00:28:10,040 --> 00:28:13,120 Speaker 1: training program for the first time, the changes you make 446 00:28:13,200 --> 00:28:16,240 Speaker 1: are are neuromuscular. You're learning how to recruit more muscle fibers. 447 00:28:16,480 --> 00:28:21,520 Speaker 1: You're learning to lift heavier weights without seeing change. That 448 00:28:21,720 --> 00:28:25,359 Speaker 1: is why it's insane in in just about the amount 449 00:28:25,359 --> 00:28:27,560 Speaker 1: of time it takes you to make those neuromuscular changes. 450 00:28:27,840 --> 00:28:29,960 Speaker 1: Right when that's done and you're gonna start seeing some 451 00:28:30,000 --> 00:28:37,000 Speaker 1: physiological changes, people quit. People quit. It's insane. I watched it, 452 00:28:37,160 --> 00:28:38,800 Speaker 1: and then then you study it. You go four to 453 00:28:38,880 --> 00:28:42,520 Speaker 1: six weeks whatever somewhere around there, first time exercise, or 454 00:28:42,520 --> 00:28:45,080 Speaker 1: you're learning how to lift correctly. Your your your brain 455 00:28:45,120 --> 00:28:48,840 Speaker 1: and your body are making those connections. You know, someone 456 00:28:48,880 --> 00:28:51,960 Speaker 1: who's stronger. One of the reasons they're stronger, they're recruiting 457 00:28:51,960 --> 00:28:54,880 Speaker 1: more muscle fibers. That takes time. That is a trained thing. 458 00:28:55,880 --> 00:28:57,680 Speaker 1: So that is what this study is saying too. And 459 00:28:57,720 --> 00:29:00,320 Speaker 1: that's the amazing thing. Older men sixty seventy years old, 460 00:29:00,560 --> 00:29:03,840 Speaker 1: and you know, listen, throw women in there. It's yes, 461 00:29:03,920 --> 00:29:07,600 Speaker 1: testosterone hormones different, but older women who engage in strength 462 00:29:07,640 --> 00:29:09,520 Speaker 1: training for the first time, I'm gonna say, are gonna 463 00:29:09,560 --> 00:29:12,840 Speaker 1: have significant strength gains. To this study, wasn't looking at 464 00:29:12,880 --> 00:29:17,440 Speaker 1: that specifically, but it's you've got muscles, you've got connections, 465 00:29:17,880 --> 00:29:21,400 Speaker 1: it's going to happen. Holy cow, that was a lot 466 00:29:21,400 --> 00:29:24,360 Speaker 1: of studies and that's a lot of great news. And 467 00:29:24,400 --> 00:29:27,440 Speaker 1: so if you're one of those people who thinks you're 468 00:29:27,480 --> 00:29:30,000 Speaker 1: too old, it's too late, you're in too much pain. 469 00:29:30,800 --> 00:29:36,719 Speaker 1: It's about doing more to decrease the pain. It's about 470 00:29:37,360 --> 00:29:43,920 Speaker 1: doing more to increase your quality of life. We are 471 00:29:43,960 --> 00:29:46,160 Speaker 1: meant to move and we are meant to move forward, 472 00:29:46,680 --> 00:29:49,720 Speaker 1: and that's awesome. Quick break when we come back and 473 00:29:49,880 --> 00:29:51,480 Speaker 1: pull this all together and tell you how you can 474 00:29:51,520 --> 00:29:54,000 Speaker 1: get started if you're just starting out. So we'll be 475 00:29:54,080 --> 00:30:04,080 Speaker 1: right back after the short break. I'm you know, I 476 00:30:04,080 --> 00:30:07,520 Speaker 1: could have called this show instead of Fitness Disrupted. Yeah 477 00:30:07,600 --> 00:30:12,200 Speaker 1: but you know, there are no more yeah butts. I 478 00:30:12,280 --> 00:30:16,000 Speaker 1: love going on TV, you know, and selling the products 479 00:30:16,080 --> 00:30:20,959 Speaker 1: different companies. I work with the equipment home shopping channel 480 00:30:21,360 --> 00:30:24,680 Speaker 1: in in uh Canada, it's called the Shopping Channel actually, 481 00:30:24,680 --> 00:30:27,240 Speaker 1: and just you know, different shows because basically what I 482 00:30:27,280 --> 00:30:30,000 Speaker 1: do for an hour is take away all the yeah butts. 483 00:30:30,280 --> 00:30:32,720 Speaker 1: Yeah but I don't have a lot of time. Yeah 484 00:30:32,760 --> 00:30:34,640 Speaker 1: but I don't know about of space yeah but it's 485 00:30:34,720 --> 00:30:37,760 Speaker 1: I'm too old, Yeah but I have knee issues. There 486 00:30:37,800 --> 00:30:41,320 Speaker 1: are no more yeah butts, And I'm gonna give you 487 00:30:41,320 --> 00:30:45,200 Speaker 1: this science to back up when I take away your 488 00:30:45,280 --> 00:30:48,120 Speaker 1: yeah butt and taking away people's yeah butts makes them 489 00:30:48,120 --> 00:30:52,760 Speaker 1: really uncomfortable angry, and I get it. That is that's 490 00:30:52,840 --> 00:30:55,720 Speaker 1: this whole show. That is the whole problem right there, 491 00:30:57,480 --> 00:31:00,840 Speaker 1: is that we don't want to believe we have control 492 00:31:00,880 --> 00:31:03,400 Speaker 1: because if you have control, then you have to then 493 00:31:03,400 --> 00:31:06,760 Speaker 1: you have to act. When you have an excuse, then 494 00:31:06,800 --> 00:31:10,960 Speaker 1: you have an excuse, and it's uncomfortable to know that 495 00:31:11,280 --> 00:31:14,720 Speaker 1: those excuses are gone. You're not too old, you don't 496 00:31:14,760 --> 00:31:16,160 Speaker 1: need a lot of time, you don't need to go 497 00:31:16,240 --> 00:31:19,320 Speaker 1: to the gym, you don't need expensive equipment. You don't 498 00:31:19,320 --> 00:31:21,880 Speaker 1: need any equipment. And that's what we're gonna talk about. 499 00:31:21,920 --> 00:31:26,040 Speaker 1: Here's the takeaway. Body Weight exercises have been around forever 500 00:31:26,120 --> 00:31:29,920 Speaker 1: for a reason. They work. I love push ups. Started 501 00:31:29,960 --> 00:31:35,200 Speaker 1: doing them because I read herschel Walker Die Today. That's 502 00:31:35,200 --> 00:31:39,600 Speaker 1: what got me started. So you don't need equipment, you 503 00:31:39,640 --> 00:31:42,000 Speaker 1: don't need to go to the gym. All you need 504 00:31:43,000 --> 00:31:47,600 Speaker 1: is a couple of minutes and that adds up, all right, 505 00:31:48,360 --> 00:31:52,000 Speaker 1: So I want push ups. I don't care who you are, 506 00:31:52,520 --> 00:31:56,120 Speaker 1: and I know most of you, many of you detest them. 507 00:31:56,560 --> 00:31:59,840 Speaker 1: But I want you to start every other day. Don't 508 00:31:59,840 --> 00:32:03,400 Speaker 1: have to do them every day, Monday, Wednesday, Friday, and 509 00:32:03,440 --> 00:32:05,600 Speaker 1: I want you to build up. And if you can 510 00:32:05,640 --> 00:32:10,000 Speaker 1: do one on your knees right now, that's awesome, that's awesome. 511 00:32:10,360 --> 00:32:14,400 Speaker 1: But I want here's the goal. I want fifty by 512 00:32:14,440 --> 00:32:17,360 Speaker 1: the end of the week. So if you're just starting 513 00:32:17,360 --> 00:32:19,920 Speaker 1: out and you can do them. When I started, I 514 00:32:19,920 --> 00:32:22,400 Speaker 1: would do sets of five, ten, and I got up 515 00:32:22,440 --> 00:32:24,200 Speaker 1: to sets of fifty and fifties where I kind of 516 00:32:24,200 --> 00:32:27,080 Speaker 1: cut it off. It's not about it's about keeping good 517 00:32:27,080 --> 00:32:30,160 Speaker 1: for him. But that's it. Now. If you're advanced and 518 00:32:30,280 --> 00:32:35,760 Speaker 1: you want to do more, do more. But I want Monday, Wednesday, Friday. 519 00:32:35,960 --> 00:32:38,600 Speaker 1: Want you doing push ups, doing when you wake up 520 00:32:38,600 --> 00:32:41,040 Speaker 1: in the morning, throw a couple in throughout the day. 521 00:32:41,120 --> 00:32:42,760 Speaker 1: I do them to my office, do a couple in 522 00:32:42,800 --> 00:32:45,920 Speaker 1: front of the TV at night. What I want you 523 00:32:46,000 --> 00:32:49,280 Speaker 1: doing push ups and I want at least fifty by 524 00:32:49,280 --> 00:32:52,760 Speaker 1: the end of the week total. And again, if you're 525 00:32:52,760 --> 00:32:55,680 Speaker 1: like super fit, you want to do fifty a day. 526 00:32:55,720 --> 00:32:57,520 Speaker 1: You want to do sets of fifty, that's fine. The 527 00:32:57,600 --> 00:33:01,040 Speaker 1: goal is Monday, Wednesday, Friday and a minimum of fifty. 528 00:33:01,160 --> 00:33:03,960 Speaker 1: So there's your call to action. Is one of the 529 00:33:04,000 --> 00:33:07,760 Speaker 1: most effective you're working your chest, shoulders, and triceps. You 530 00:33:07,800 --> 00:33:09,880 Speaker 1: can do on your knees are off and they are 531 00:33:09,920 --> 00:33:13,120 Speaker 1: the definition of a perfect exercise for me because you 532 00:33:13,240 --> 00:33:17,640 Speaker 1: do them anywhere at any time. They are totally scalable 533 00:33:17,760 --> 00:33:19,520 Speaker 1: for the beginner. You can do them off a wall 534 00:33:19,800 --> 00:33:23,160 Speaker 1: if you're really just starting out off a wall. Wall 535 00:33:23,200 --> 00:33:26,440 Speaker 1: push ups, that's where I would start people, older people, 536 00:33:26,480 --> 00:33:29,480 Speaker 1: people with issues off the wall, and then you slowly 537 00:33:29,480 --> 00:33:31,920 Speaker 1: decrease that angle and then you're on your knees. Then 538 00:33:31,920 --> 00:33:33,719 Speaker 1: you're off your knees and I will never They're not 539 00:33:33,840 --> 00:33:36,200 Speaker 1: girl push ups. Women push ups their knee push ups 540 00:33:37,040 --> 00:33:38,680 Speaker 1: and a lot of women who are way stronger than 541 00:33:38,720 --> 00:33:41,400 Speaker 1: the men. So but you start so once you can 542 00:33:41,400 --> 00:33:45,000 Speaker 1: do ten push ups on your knees, good, then I 543 00:33:45,040 --> 00:33:47,440 Speaker 1: want one or two off and that's fine. One or 544 00:33:47,480 --> 00:33:53,000 Speaker 1: two all right, but there if you're starting from nothing, 545 00:33:54,040 --> 00:33:56,520 Speaker 1: I want one set of push ups on Monday. You 546 00:33:56,560 --> 00:33:58,320 Speaker 1: want to throw in a couple more, but the goal 547 00:33:59,520 --> 00:34:03,560 Speaker 1: three days Monday, Wednesday, Friday and fifty by the end 548 00:34:03,600 --> 00:34:07,840 Speaker 1: of the week for the true beginners out there, and 549 00:34:07,880 --> 00:34:09,640 Speaker 1: that will be a sense of accomplishment. And that is 550 00:34:09,640 --> 00:34:13,280 Speaker 1: a type of goal you set for yourself. Small, attainable, 551 00:34:13,520 --> 00:34:19,000 Speaker 1: doable that will lead to much bigger things. I love 552 00:34:19,080 --> 00:34:24,680 Speaker 1: this topic. I get really frustrated when I read articles 553 00:34:24,719 --> 00:34:29,680 Speaker 1: that try to contradict. And then I got more studies 554 00:34:29,719 --> 00:34:32,360 Speaker 1: people I got, I have many more. That was a 555 00:34:32,360 --> 00:34:35,719 Speaker 1: good chunk though. If you're questioning whether you're still too 556 00:34:35,719 --> 00:34:38,520 Speaker 1: old to exercise, or the knee issues you have, or 557 00:34:38,840 --> 00:34:41,960 Speaker 1: you know you still got your yeah butts, listen to 558 00:34:41,960 --> 00:34:45,440 Speaker 1: the show again. We even in the comments tell me 559 00:34:45,480 --> 00:34:49,480 Speaker 1: what I missed, but reframe it. It's great news. And 560 00:34:49,520 --> 00:34:51,239 Speaker 1: I know that it's challenging for many of you to 561 00:34:51,320 --> 00:34:55,239 Speaker 1: drop the yeah butts. It's basically what people in my 562 00:34:55,320 --> 00:34:59,160 Speaker 1: industry do. It's why I knew I needed the psychological 563 00:34:59,200 --> 00:35:03,800 Speaker 1: component to my master's work sports psychology. It's about getting 564 00:35:03,840 --> 00:35:06,839 Speaker 1: rid of those barriers, those yeah butts. People don't want 565 00:35:06,840 --> 00:35:09,680 Speaker 1: to hear that they have control, which is crazy. But 566 00:35:09,760 --> 00:35:13,440 Speaker 1: once you embrace that, and here's the thing, when you 567 00:35:13,520 --> 00:35:17,040 Speaker 1: realize that you don't have to do a lot to 568 00:35:17,120 --> 00:35:23,120 Speaker 1: take that yet but away, then it's a lifetime. You 569 00:35:23,200 --> 00:35:25,200 Speaker 1: don't have to go to the gym, you don't have 570 00:35:25,239 --> 00:35:27,080 Speaker 1: to do an hour day, you don't have to run 571 00:35:27,080 --> 00:35:29,759 Speaker 1: a marathon or do an iron man. I recommend it. 572 00:35:29,800 --> 00:35:32,600 Speaker 1: I enjoy those things. But you may not have the 573 00:35:32,640 --> 00:35:37,040 Speaker 1: problems that I have and the reason I run far. No. Uh, 574 00:35:37,320 --> 00:35:41,080 Speaker 1: but you are capable of so much more, and by 575 00:35:41,160 --> 00:35:45,680 Speaker 1: doing more progressively, you will increase your quality of life, 576 00:35:46,120 --> 00:35:49,439 Speaker 1: add years to your life and life to your years. 577 00:35:51,440 --> 00:35:55,200 Speaker 1: So this was more about strength training to other shows 578 00:35:55,200 --> 00:36:00,359 Speaker 1: about the cardio. But you're never too late. It's never 579 00:36:00,360 --> 00:36:03,280 Speaker 1: too late to start, You're never too old, and strength 580 00:36:03,280 --> 00:36:07,880 Speaker 1: training is truly the fountain of youth. Falling, breaking your hips, 581 00:36:07,920 --> 00:36:11,719 Speaker 1: breaking your hip, and the amount of people who die 582 00:36:11,800 --> 00:36:17,920 Speaker 1: within a year of that. Strength training will help prevent 583 00:36:18,040 --> 00:36:22,920 Speaker 1: those things from happening or delay, mostly prevent. You want 584 00:36:22,960 --> 00:36:24,759 Speaker 1: your bones to be strong, you want your muscles to 585 00:36:24,800 --> 00:36:27,400 Speaker 1: be strong, so a you don't fall, and then be 586 00:36:27,520 --> 00:36:30,680 Speaker 1: if you do fall, you don't have a major issue. 587 00:36:30,920 --> 00:36:34,040 Speaker 1: And the crazy thing is leave you with this. There 588 00:36:34,040 --> 00:36:37,200 Speaker 1: are many doctors, many people who say that you break 589 00:36:37,200 --> 00:36:40,000 Speaker 1: your hip and that's why you fall, that it wasn't 590 00:36:40,040 --> 00:36:41,960 Speaker 1: the fall that broke your hip. You actually broke your 591 00:36:42,000 --> 00:36:47,120 Speaker 1: hip now obviously tougher to to diagnose, and I'm sure 592 00:36:47,560 --> 00:36:52,239 Speaker 1: both are true, but strength training will help prevent that. 593 00:36:53,320 --> 00:36:57,120 Speaker 1: I hope you're excited wherever you're starting from. And I 594 00:36:57,160 --> 00:36:59,800 Speaker 1: want those push ups if you're just starting out, and 595 00:37:00,040 --> 00:37:04,960 Speaker 1: and if you're type A, you're exercising like crazy, add 596 00:37:05,000 --> 00:37:07,560 Speaker 1: those in. If you're not doing push ups you, I 597 00:37:07,560 --> 00:37:10,359 Speaker 1: always say, mix it up. Do something you're not doing 598 00:37:10,360 --> 00:37:13,360 Speaker 1: and you'll see changes you didn't have, right, just change 599 00:37:13,360 --> 00:37:20,320 Speaker 1: it up. Uh, awesome topic. Hopeful should be really exciting 600 00:37:20,360 --> 00:37:23,239 Speaker 1: for you, regardless of where you are. Even if you 601 00:37:23,280 --> 00:37:26,319 Speaker 1: are someone who's who's sold on exercise, keep doing it 602 00:37:26,640 --> 00:37:30,520 Speaker 1: because the research is strong, stronger you are, the better 603 00:37:30,960 --> 00:37:35,319 Speaker 1: your life will be enough. Great show if I do 604 00:37:35,400 --> 00:37:39,160 Speaker 1: say so myself, and I will because now that yeah, 605 00:37:39,239 --> 00:37:44,399 Speaker 1: but this is so common, is gone and we'll talk 606 00:37:44,400 --> 00:37:46,560 Speaker 1: about strength training all the different ways to do it. 607 00:37:47,680 --> 00:37:51,520 Speaker 1: But you are never too old, you are never too 608 00:37:51,560 --> 00:37:55,239 Speaker 1: far gone. Doesn't happen. My greatest success stories were those 609 00:37:55,280 --> 00:37:59,360 Speaker 1: people who thought those things. Thank you for listening. Please 610 00:37:59,440 --> 00:38:02,240 Speaker 1: rate the show. Oh that's super helpful. I get excited. 611 00:38:02,280 --> 00:38:04,080 Speaker 1: I check. I need to see that you guys, are 612 00:38:04,360 --> 00:38:06,719 Speaker 1: you know what you're enjoying, what you're not right to show? 613 00:38:06,800 --> 00:38:10,359 Speaker 1: Weave some comments. It's super helpful. Again. You can listen 614 00:38:10,400 --> 00:38:13,240 Speaker 1: to this show everywhere I heart Radio, Apple Podcasts, wherever 615 00:38:13,280 --> 00:38:16,279 Speaker 1: you listen to podcasts. Tell your friends, listen and share 616 00:38:16,320 --> 00:38:19,080 Speaker 1: with your friends. You fitness people who've got running is 617 00:38:19,120 --> 00:38:21,680 Speaker 1: bad for your needs? Friends say yeah, listen to listen 618 00:38:21,719 --> 00:38:25,520 Speaker 1: to Tom show with Dr Liehman. You know bulk all 619 00:38:25,520 --> 00:38:28,600 Speaker 1: these kind of things, We're gonna keep debunking them. We're 620 00:38:28,600 --> 00:38:31,360 Speaker 1: gonna keep getting rid of all of those bad myths 621 00:38:31,400 --> 00:38:34,239 Speaker 1: and misconceptions. And I'm gonna bring on some of the 622 00:38:34,239 --> 00:38:37,120 Speaker 1: best guests as I've been doing some shows by myself. 623 00:38:37,600 --> 00:38:40,200 Speaker 1: We're gonna do both, but we are going to help 624 00:38:40,880 --> 00:38:44,719 Speaker 1: everyone with their best lives. Thank you for listening. I'm 625 00:38:44,760 --> 00:38:48,920 Speaker 1: Tom Holland, exercise physiologist. Have an awesome day. Thank you 626 00:38:49,000 --> 00:38:58,359 Speaker 1: for listening, and believe in yourself. Fitness Disrupted is a 627 00:38:58,360 --> 00:39:01,759 Speaker 1: production of I Heart Radio. For more podcasts from my 628 00:39:01,880 --> 00:39:05,440 Speaker 1: heart Radio, visit the I heart Radio app, Apple Podcasts, 629 00:39:05,680 --> 00:39:07,840 Speaker 1: or wherever you listen to your favorite shows.